Our First 30 Day Habits Challenge


In this episode 001, Peggy tells Jenny what her first 30 day habits challenge will be. We also introduce several segments that you will hear regularly when listening to this podcast. Subscribe to the show to join us on the journey to becoming a better human!


Tune in and Listen Below


What You’ll Hear (and don’t want to miss!)


1:45:  Why would you want to develop better habits

3:25:  How long does it take to form a new habit?

5:00:  Should you start small or should you take on a whole bunch of new habits at once?

7:58:  We introduce the idea of the monthly challenge and you’ll get to hear what challenge we are taking on this month!  Making your bed, flossing your teeth and drinking more water.

12:00: All the details of why you should floss your teeth

17:33: Learn about the important habit of drinking more water.  Why should you drink it and how much should you drink every day?

21:39: The outline of Dr. Peggy’s first monthly challenge and how you can play along.

24:42: Are you a Jenny or a Peggy?  Are you good at holding yourself accountable or do you need a lot of external accountability to get going on your good habits?  

28:20: Jenny has a win related to Toastmasters and Peggy reminds herself to continue to add layers of external accountability to keep her on track.

31:38:  Book Report:  Learn about the book that we will be discussing for this month so you can grab your copy and be ready to discuss with us in a few weeks.  The book is Better Than Before by Gretchen Rubin.

33:00: What are we diggin?  Peggy introduces her love of author Gretchen Rubin and Jenny discusses Toastmasters.


Resources + Links Mentioned in This Episode:


Right click here and save as to download this episode to your computer

Better Than Before by Gretchen Rubin

Research on length of time it takes for habit formation: https://jamesclear.com/new-habit

Another great article on habit formation from Self Development Secrets: https://www.selfdevelopmentsecrets.com/form-break-bad-habit/

BJ Fogg – Tiny Habits

Video: Naval Admiral William McRaven, the commander of U.S. Special Operations. In a 2014 commencement speech at University of Texas at Austin speaking about making your bed.

The Power of Habit by Charles Duhigg

Chalene Johnson’s Hydration system

Water bottle that connects to your phone and lights up to tell you to drink


More of Gretchen Rubin’s books: The Happiness Project, Happier at Home, The Four Tendencies

You can also check out her website: www.gretchenrubin.com and her podcast: Happier with Gretchen Rubin


Key Quotes:

“We repeat about 40% of our behaviour almost daily.  So our habits shape our existence and our future. If we change our habits, we change our lives” -Peggy quoting from Better Than Before

“Through this podcast we are going to explore and discuss different techniques that people have used to change their habits and adopt better ones. Each week we will take a look at the research and interesting articles as well as sharing our own experiences from the past as we go on this journey.” -Jenny

“If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.  By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.” – Jenny quoting Naval Admiral William McRaven

“My liquid intake is usually coffee, coffee, coffee and then wine so it’s time to make it more about the H20” – Peggy

For how much water you should aim to drink in a day: “Take your weight in pounds and divide by 2.  Drink that number of ounces per day” – Peggy


Share your thoughts… We’d love to hear from you!


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The Improvement Project podcast is hosted by Dr. Peggy Malone and Jenny Couse.  Peggy is a health care provider who encourages her patients every day to create better habits associated with their health and wellness.  She is wife to John and mom to fur baby Calvin the fat orange cat.  Dr. Peggy is also a human being on a mission to create better habits for herself and by doing so, she hopes to inspire others to take up the challenge with her!  Jenny is a marketing professional in the international trade sector.  She and her husband Jeff are parents to hilarious 5 year old Ethan.  Her year of monthly habit resolutions in 2015 piqued her interests in how habits are created and best kept.

Join them weekly to explore how to create healthy habits that stick on the journey to becoming better humans!



Until next time,


Let’s get to work on improving your most important project.  That’s YOU!  Stay focused and get after it!

Thank you so much for listening.

Big Love,

Peggy and Jenny